What Is Osteoporosis
Literaly, osteoporosis means porous bones. Osteoporosis is a debilitating disease characterized by porous bones and low bone mass. If not prevented, osteoporosis can progress painlessly until a fracture occurs, typically in the hip, spine or wrist. Vertebral fractures can result in loss of height, stooped posture and chronic pain. Whether a person develops osteoporosis depends on bone mass density. Peak bone mass is influenced by a variety of genetic and environmental factors - age, gender, race, nutrition, hormonal health, physical activity, body weight, smoking, alcohol and drugs.
Causes of Osteoporosis
Age - During childhood and adolescence, much more bone mass is deposited than withdrawn. Up to 90% of peak bone mass is acquired by the age of 18 in girls and age 20 in boys. Bone mass can keep growing until age 30.
Gender - Peak bone mass tends to be lower in women than in men, and bone loss tends to be higher in older women than in older men.
Nutrition - Calcium is essential for bone health. Inadequate calcium significantly contribute to the development of osteoporosis.
A sendatary lifestyle can accelerate bone loss.
Lifestyle behaviours - Smoking has been linked to low bone density and is associated with other unhealthy behaviours such as alcohol use and a sedentary lifestyle. Reserchers speculate that the lower body weight of smokers may be a factor in the higher risk of fractures and in drinkers, alcohol causes fluid excretion and excessive loss of calcium through the urine.
Treatment of Osteoporosis
Eat a well-balanced diet rich in calcium and Vitamin D
Exercise regularly with emphasis on weight-bearing exercises (exercise that force you to work against gravity)
Don't smoke and limit alcholhol intake.
Calcium help to prevent osteoporosis. The recommended calcium intake for adult women aged 19 to 50 years is 1,000mg a day. Two servings of milk or milk products or of fish with bones supply much of the day's needs for calcium. People with lactose intolerence can obtain calcium from other sources such as yogurt, buttermilk and cheese. Other ways to improve calcium intake are add non-fat powdered milk to soups, casseroles and drinks, buy soymilk, juices, creals, and breads that are fortified with calcium, replace coconut milk and cream with skim and low fat milk in recipes, replace sour cream with yogurt in recipes.
Take calcium supplements - If you have trouble getting enough calcium in your diet, you may need to take a supplement. The amount of calcium you will need from a supplement depends on how much calcium you obtain from other sources.
Osteoporosis is a silent disease. It can progress many years without symptoms until a fracture occurs.To keep bones strong and prevent osteoporosis, exercise, quit smoking and eat a well-balanced diet with at least 1000mg of calcium a day.
